7 Simple Breakfast or Anytime Recipes That Taste Amazing
When it comes to eating I like to keep it pretty simple. I don’t need a lot of variety as long as I’m satisfied. I neither enjoy or dread cooking – I’d just rather spend time doing other things than spending hours in the kitchen! But that doesn’t mean I don’t appreciate a well-orchestrated meal. I admire my fellow SOF trainers, Kathryn and Jessica, for their amazing culinary creativity and love for cooking. After seeing all the posts of their delicious creations I’ve pondered the thought of hiring them to cook for me! Maybe one day I can pepper my Instagram feed with creations of my own? For now, I’m just going to keep it simple since it’s worked for me all of these years.
Now, I love junk food as much as anyone, but I just don’t feel good after I eat it. I like my food to give me energy and keep my head clear. Yes, that fog you get is from going into a diabetic coma after eating foods that destroy your insulin. I never feel very productive the rest of the day when this happens.
Since I don’t want to spend a lot of time in the kitchen but still want to feel good and stay in shape, I have a list of seven go-to recipes I’ve used for years. They’re loaded with nutrients and taste great. These recipes don’t require a ton of preparation and have room for creativity.
Note: Adjust the portions for your individual needs. As a general rule, most males can use my portions while women can cut the portions by 30% or so.
Super shakes and yogurt mixtures are a fast and effective way to get a ton of nutrients in with no cooking. They also can curb that sweet tooth you may be having if you’re consuming lower calories and carbohydrates. Another bonus with super shakes is that you can include a ton of nutrient add-ons. Flaxseed, chia seeds, BCAAs, green food powder, probiotics, and even leafy greens that you wouldn’t normally eat if you aren’t a fan. Here are three of my all-time favorite recipes.
Berry Blast Super Shake
2 scoops of vanilla whey protein powder
1 cup blueberries (fresh or frozen with no syrup)
1 cup strawberries (fresh or frozen with no syrup)
2 tablespoons ground flaxseed
16-24oz. crushed ice
2 scoops vanilla whey protein powder
fresh squeezed orange juice
2 tablespoons extra virgin coconut oil or shredded coconut
crushed ice and water
Chocolate Peanut Butter and Banana Yogurt
This tastes so good I feel like I’m having dessert. It packs tons of protein and fat while also having a nice sweetness to it. This yogurt blend provides me with a ton of energy since it’s low in sugar and has a good amount of fat. This meal is just another example that eating clean doesn’t have to be bland or boring.
1 scoop chocolate whey protein powder
1 cup Whole Fat Greek Yogurt
1 banana, sliced
2 tablespoons all natural peanut butter
Instructions: This one is pretty simple, another bonus. Just throw all of the ingredients in a bowl and mix them to your liking. The only real labor-intensive part is slicing up the banana and opening containers!
Scrambled Eggs Plus
Plain scrambled eggs can get pretty boring and tasteless. This simple egg scramble not only spices things up, but adds some great phytonutrients from the vegetables and is low in carbs for those looking to reduce body fat.
4-6 organic whole eggs
1 large garlic clove, minced
1 tablespoon chopped fresh oregano
1 red bell pepper, diced
½ small white onion diced
1 tablespoon extra virgin olive oil
sea salt and fresh ground black pepper to taste
1-2oz. cheddar cheese
Instructions: Whisk eggs and herbs in medium bowl. Stir in peppers and onion. Lightly coat a medium skillet with olive oil and heat over medium heat. Pour egg mixture into skillet. Add garlic oregano, salt, and peppers; scramble until cooked. Sprinkle with cheddar cheese.
If you’re pressed for time and don’t want to cook your oatmeal, no problem! Instead of opting for instant oatmeal that can have added fillers and sugars, stick to the good stuff and just don’t cook it! Simply throw all of the ingredients into a Tupperware dish, put it in the fridge overnight, and grab in the morning when you are on the go.
½ cup thick old-fashioned rolled oats
1 1/2 scoops whey protein
½ cup frozen berries
1 tablespoon slivered almonds
1 tablespoon ground flaxseeds
1 tablespoon ground chia seeds
½ cup organic milk or water, as needed
1 dash ground cinnamon
Instructions: Place all ingredients in a small bowl with lid. Let stand in refrigerator overnight or for ten minutes prior to eating. No cooking required. Fast, easy, healthy, and tastes great.
Pumpkin Pie Oatmeal
If you have some extra time and want to make some “gourmet “ oatmeal, this is the perfect breakfast! It has the perfect balance of protein, carbs, and fat, and is sure to satisfy your hunger – and it tastes great.
whole fat milk ½ cup
water ¾ cup
1/2 cup old fashioned large flake oats
1 pinch of cinnamon
1 pinch of nutmeg
1/4 cup canned pumpkin puree
1/4 cup sliced almonds
Stevia, to taste
water ¼ cup
1 scoop vanilla whey protein
Instructions: In a small pot bring milk and water to a boil over medium heat. Add the oats, cinnamon, and nutmeg. Reduce heat to medium – low and simmer until liquid is absorbed (approximately 7 – 10 minutes), stirring occasionally. Once liquid is absorbed, stir in pumpkin, almonds, and Stevia and set aside. Combine ¼ cup of water with whey protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, mix the powder with water in a blender or food processor and blend until protein is dissolved. Pour protein mixture over oatmeal and serve. Serves 1 large or 2 small.
This is super-high protein omelet is perfect for those looking to add lean muscle without the added body fat. It’s low in carbs and loaded with protein, and did I mention it tastes amazing? If you’re dieting for the spring you’ll feel like you’re cheating with this one!
3 oz or 85 g turkey sausage
olive oil cooking spray
1/4 cup red pepper, small diced
1/4 cup onion, small diced
1/4 cup tomato, small diced
1 tsp minced garlic
1 cup or 6 large egg whites
2 eggs (omega-3 preferred)
1/4 tsp salt
pinch black pepper
1 oz or 28g light Havarti cheese
1/4 cup salsa
Instructions: Cook turkey sausage and then dice it. Preheat a large non-stick frying pan on medium heat. Lightly coat with spray. Add red pepper and onion. Sauté until onions are lightly browned, stirring frequently. Add cooked sausage, tomato, and garlic, sauté for one minute more. Remove vegetable mixture from pan and set aside. Whisk egg whites, eggs, salt, and pepper together in mixing bowl. Re-spray pan as needed and pour egg mixture into the pan. Cook until the top of the mixture begins to bubble and the bottom is golden brown. Flip the omelet and cook until the other side is golden brown. Transfer omelet to a plate. Place Havarti cheese onto one-half of the omelet and the vegetable and sausage mixture on top of the cheese. Fold the omelet over to cover contents. Garnish with salsa and serve. Makes 1 large portion or 2 small portions.